Stuffed Peppers


1 tablespoon vegetable oil 

1/2 cup onion, chopped

1 clove garlic, minced (or 1/8 teaspoon garlic powder)

3 large green or red bell peppers

1 (15.5-ounce) can kidney beans, rinsed and drained

2 cups cooked rice, brown or white

1 tablespoon dried parsley (or 2 tablespoons fresh parsley) (optional)

1/4 teaspoon black pepper

1/2 cup low-fat cheddar cheese, shredded

  1. Preheat the oven to 350 °F.
  2. Wash and prepare vegetables and herbs if using fresh.
  3. Cook onion and garlic in vegetable oil until tender.
  4. Add beans, rice, parsley, and black pepper. (You may use more beans and less rice.)
  5. Cut washed bell peppers in half, remove seeds, and place in baking pan.
  6. Spoon bean mixture into each pepper. Top with grated cheese.
  7. Bake for 20-25 minutes.
  • This recipe is a good way to use leftover rice. Brown rice is a whole grain.
  • Make extra and freeze for later use. 
Nutrition Facts: 

Serving size: 1/2 pepper (with brown rice)

Calories: 190

Fruits and Vegetables: 2/3 cup

Fat: 4 g

Fiber: 5 g

Sodium: 170 mg


This material was developed by the UMass Extension Nutrition Education Program.

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